One challenge we often face when it comes to our fat loss progress is how to control our eating from an emotional standpoint. This can be a huge problem for a lot of women.
For most of us food is forever attached to emotion based on the environment we grew up in. Just by the way certain foods made us feel when we were young, we attached emotion to it long before it consciously became “comfort food” or a reward.
It’s only natural as we get older to extend that and use food as a coping mechanism for things we try and deal with.
So what classifies as emotional eating?
Emotional eating is what happens any time you eat when you are not physically hungry.
It can be brought on by feelings of boredom, fear, depression, loneliness, anger or frustration. At that exact moment eating takes your mind off what you are really feeling. It can also be a source of comfort to you.
Emotional eating also commonly occurs when we are at most types of social activities. Think about it; almost everything social centers around food whether it’s family gatherings, parties, going out for pizza or fast food as a team when you play sports and the list goes on.
While it is not very likely that you will ever sever the tie food has with your emotions or in your social life, if you are trying to lose body fat this is something you will want to find a way to handle. Eating in response to emotions and social situations can result in overeating, unwanted weight gain, health problems and even greater stress.
Here are a few tips some of my clients and I have found helpful:
- Be aware of what triggers your eating. You must become aware of your habits in order to redirect them. Think about what you do when you are watching TV or sitting at your desk checking emails. Most people tend to overeat at these times.
- Keep a food diary. In your diary record the time, place, food eaten, amount, and your feelings. Review it regularly to identify any recurring themes or patterns to your eating habits.
- Plan alternatives and change routines. Instead of sitting down in front of the TV with a bag of chips to relive stress or boredom, you could engage in some form of exercise(booty boot camp is a great new habit. http://www.getfitwithsarai.com/boot-camps-for-women.html), call a friend, write in a journal, play with your kids, or read a book. You must remove yourself from the habitual setting in order to make a change.
- Remove tempting foods. Don’t buy the foods you crave or munch on! Having them in your house or desk is a disaster waiting to happen. We all know it happens, the food actually begins to call to you. And it keeps calling until you have just “one” bite. But one bite leads to another and another. Exercise your self control at the store not in your home, don’t even bring the temptation to your kitchen! When you are doing the things that would usually cause you to munch, like watching TV or a movie, find something else to occupy your hands while you watch: give yourself a manicure, iron clothes or exercise. I keep telling you about jumping rope between commercial breaks. You could burn up about 150 calories in a half hour show.
- Sometimes it is OK to indulge in a craving. Just remember the 90% rule when it comes to your overall eating plan and stay within the guidelines. Also, only buy what you are going to eat in one sitting. This means buying a single serving bag of chips or those tiny one serving ice cream cups. If you buy a big bag or carton of whatever you are craving you are only setting yourself up for failure.
(These next two are really helpful in social situations)
- Plan nutritious meals and snacks. If you wait until you are ravenous, you’re more likely to reach for the wrong foods and to overeat. You may also find yourself nibbling all the way through meal preparation. Remember 100 extra calories a day adds up to 1 lb in just over a month.
- Consciously eat slowly to give your stomach time to tell your brain when it’s full. If you’re still hungry after finishing your meal, wait 20 minutes before having a second helping or dessert.
Making any dietary changes can be tough, and those centered on emotional eating are the toughest. Pick just one of the tips above and begin to apply it. Day by day keep working at it.
Making healthier choices and losing body fat is a journey,I’m here to help.
Sarai Jones